TUESDAY 1.24.17

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

25 Burpees

Coaches choice
10 minutes

1: Front Squat (3X10)

*70% of 1RM

2: Split Jerk (5X3)

*80% of 1RM

MC: Metcon (AMRAP – Reps)

RX

3 Rounds:

AMRAP 4:00

10 Double Unders

2 Power Cleans 135/95

20 Double Unders

4 Power Cleans

30 Double Unders

6 Power Cleans

etc…

Rest 2:00

RX+

3 Rounds:

AMRAP 4:00

10 Double Unders

2 Power Cleans 185/125lbs

20 Double Unders

4 Power Cleans

30 Double Unders

6 Power Cleans

etc…

Rest 2:00

Start over each New AMRAP
Start over each New AMRAP

EC1: Metcon (Time)

EXTRA CREDIT #1

3 Rounds:

21 Power Snatch 95/65lbs

12 Muscle Ups

EC2: Metcon (Weight)

EXTRA CREDIT #2

5 Minutes Post Metcon:

10 Minutes to find 1RM Snatch

EC3: Metcon (Calories)

EXTRA CREDIT #3

EMOM for 20:00

Bike 12/8 Calories